Yearly Archives: 2023

Catalan-Style Spinach (Espinacas a la Catalana)

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TIPS & TRICKS to Make this Recipe: As you sauté the spinach, make sure to mix it around continuously, this will ensure the spinach easily wilts. Also, make sure to add the spinach into the pan in batches, so you don´t overcrowd the pan.

Catalan-Style Spinach (Espinacas a la Catalana)

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=xkUrehMSuew&t=7s

Ingredients

  • 2 tbsp extra virgin olive oil 30 ml
  • 2 cloves garlic
  • 1/4 cup raisins 50 grams
  • 1/4 cup pine nuts 35 grams
  • 15 oz fresh bagged spinach 450 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Soak the raisins in warm water for 5 minutes, then drain and shake off any excess water, finely mince the garlic
  2. Heat a large fry pan with a medium heat and add in the pine nuts, mix continuously, after 4 to 5 minutes and the pine nuts are lightly roasted, remove from the pan and set aside
  3. Using the same pan with the same heat, add in the olive oil and minced garlic, mix continuously, after 20 to 30 seconds and the garlic is fragrant, start adding the spinach and mixing it around so it easily wilts, I like to add it in batches so it doesn´t overcrowd the pan
  4. Once all the spinach has been added and it´s lightly wilted, add in the reserved pine nuts, drained raisins and season with sea salt & black pepper, mix together until well mixed, then remove from the heat
  5. Transfer into a large serving dish, serve warm or at room temperature, enjoy!

Classic Spanish Potato Fritters | Patatas Huecas

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These Classic Spanish Potato Fritters, known as Patatas Huecas, are what humble and delicious food is all about. We´re talking basic pantry staples, easy to make and a ton of great flavors. Serve these fritters as a tapas appetizer or even as a side dish.

TIPS & TRICKS to Make this Recipe: When frying the fritters, make sure to use a medium heat and nothing higher. Otherwise, they will brown too quickly on the outside and not fully cook in the inside. The ingredients below make about 40 fritters. If you want to make less, just cut the recipe in half.

Classic Spanish Potato Fritters | Patatas Huecas

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=uOjO9pOlVdQ

Ingredients

FOR THE POTATO FRITTERS

  • 2 lbs yukon gold potatoes 900 grams
  • 1 bay leaf
  • 2 eggs
  • 1/4 cup milk 60 ml
  • 1/4 cup all purpose flour 30 grams
  • 1 1/2 tsp baking powder 8 grams
  • 2 cloves garlic
  • 2 tbsp chopped parsley 8 grams
  • pinch sea salt

FOR THE SPICY AIOLI

  • 1/2 cup low fat mayonnaise 120 grams
  • 2 cloves garlic
  • 1 tsp hot smoked Spanish paprika 2.50 grams
  • 1 tsp lemon juice 5 ml
  • 1 tbsp extra virgin olive oil 15 ml
  • pinch sea salt
  • dash black pepper

EXTRAS

  • 1 cup virgin olive oil 240 ml
  • handful chopped parsley

Instructions

  1. Cut the potatoes (peeled) into small 1/2 inch (1.25 cm) thick pieces, then add the potatoes into a stock pot, fill with water, just enough to cover the potatoes, add in the bay leaf, season generously with sea salt and heat it with a high heat
  2. After 15 to 20 minutes the potatoes should be cooked through, just pierce them with a toothpick to ensure they´re done, drain the potatoes into a colander and rinse under cold water, remove the bay leaf
  3. Add the potatoes into a large bowl, using a potato masher or large fork, mash the potatoes
  4. Crack the eggs into a separate bowl, whisk together, then add over the mashed potatoes and mix together until well mixed, then add in the milk, flour and baking powder, finely grate in 2 cloves of garlic, add in the chopped parsley and season generously with sea salt, mix together until you get a semi thick batter
  5. Heat a large fry pan with a medium heat and add in the 1 cup of virgin olive oil
  6. Once the oil is nice and hot start cooking the fritters, with the help of two spoons grab some of the batter, about the size of a golf ball and add into the pan, make sure each fritter is in a single layer and evenly spaced out, cook in batches to not over-crowd the pan, fry for 5 minutes per side or until golden fried all around, then transfer into a dish with paper towels
  7. Once all the fritters are done make the aioli, add the mayonnaise into a bowl, finely grate in the garlic, add in the hot smoked Spanish paprika, lemon juice and olive oil, season with sea salt & black pepper and whisk together
  8. Transfer the aioli over a serving plate, decorate the fritters around it and sprinkle with chopped fresh parsley, enjoy!

Mediterranean Diet Improves Liver Function

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Mediterranean Diet Improves Liver Function

A recent study suggests that adhering to the Mediterranean diet can prevent the onset of nonalcoholic fatty liver disease (NAFLD) and alleviate symptoms for those already affected.  NAFLD involves the accumulation of fat in the liver, known as steatosis. The progression of NAFLD may lead to liver damage and increase the risk of chronic illnesses like kidney disease, diabetes, and high blood pressure.  The study also emphasized the role of extra virgin olive oil, a key component of the Mediterranean diet, in promoting health, and researchers suggested that the diet might be crucial for preventing NAFLD onset in the broader population.

The Mediterranean diet, even for just one year, was found to improve NAFLD conditions and positively impact gut microbiota. Lifestyle interventions, including weight loss, exercise, and adopting the Mediterranean diet, are crucial as there is currently no medication to cure NAFLD. 

The study focused on metabolic syndrome patients over 60, showing that stricter adherence to the Mediterranean diet led to substantial improvements in gut microbiota. The gut microbiota’s composition is crucial for immune and metabolic functions, and changes observed in the study implied improved gut health and reduced risk of chronic illnesses.

However, the researchers acknowledged the need for further assessment beyond the specific sample used in the study.

Garlic Broccoli with a Kick of Spicy Sauce

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To make the spicy sauce, you will need sweet smoked and hot smoked Spanish paprikas. If you cannot find hot smoked in your area, you can substitute for a little pinch of chili powder. I added 1 tsp of the hot paprika, if you want more heat, add in another 1/2 tsp.

TIPS & TRICKS to make this Recipe: You want the broccoli cooked al dente. That is to say tender enough to pierce with a fork, but still having some resistance. This will ensure the broccoli does not get mushy when you add the spicy sauce.

Garlic Broccoli with a Kick of Spicy Sauce

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=0zAaw-HkbZM

Ingredients

  • 4 tbsp extra virgin olive oil 60 ml
  • 1 head broccoli 1 lbs / 450 grams
  • 4 cloves garlic
  • 3/4 cup vegetable broth 180 ml
  • 1 tsp hot smoked Spanish paprika 2.50 grams
  • 1/2 tsp sweet smoked Spanish paprika 1.25 grams
  • 1/2 tbsp corn starch 4 grams
  • 1/2 tsp white wine vinegar 3 ml
  • 1/4 cup grated Manchego cheese 30 grams
  • pinch sea salt
  • dash black pepper

Instructions

  1. Heat a small fry pan with a medium heat and add in 2 tbsp (30 ml) extra virgin olive oil
  2. After 3 minutes turn off the heat, add in the hot smoked Spanish paprika, sweet smoked Spanish paprika and corn starch, whisk together until there are no lumps
  3. Heat the pan with a medium heat again, slowy add in 1/2 cup (120 ml) vegetable broth while whisking continuously, once all the broth has been added, add the white wine vinegar and a little pinch of sea salt, continue to whisk for 2 to 3 minutes or until you get a creamy sauce, then turn off the heat
  4. Cut the florets off the head of broccoli, making sure to cut the bigger florets into smaller ones so they´re all similar in size, add the florets into a colander and rinse under water, then add over a dish cloth and pat completely dry, roughly chop the garlic
  5. Heat a large fry pan with a medium heat and add in 2 tbsp (30 ml) extra virgin olive oil
  6. After a couple of minutes add in the florets of broccoli, mix together and then place in a single layer, after 2 minutes mix together and then again place in a single layer, after another 2 minutes add in the chopped garlic, mix continuously, after 30 seconds to 1 minute, add in 1/4 cup (60 ml) vegetable broth and season with sea salt & black pepper, place a lid on the pan and lower to a low-medium heat
  7. After 4 minutes and the broccoli is tender (you can always pierce with a fork to ensure it´s done), remove from the heat and transfer into a serving dish, all in a single layer, finely grate the cheese over the broccoli
  8. Whisk the spicy sauce in the pan, then spoon over the broccoli, enjoy!

The Amazing Olive Tree

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The Amazing Olive Tree

Sometimes I think there is nothng the ancient olive tree, its fruits, and oil cannot do. Researchers from the University of Jaén in Spain have identified a group of dormant bacteria in olive trees and soil that protect against environmental challenges. These bacteria, specifically Bacillus spp., have shown promise in combating the deadly plant pathogen Xylella fastidiosa, responsible for the Olive Quick Decline Syndrome. Bacillus spp. can enter a state of rest, surviving extreme conditions, and could be used to develop a natural biopesticide against Xylella fastidiosa. The tiny micro organisms act akin to a secondary immune system for the trees and miraculously can be used to help other trees. These bacteria also demonstrate resistance to antibiotics and heavy metals, making them valuable for agricultural and environmental applications. This discovery opens possibilities for more sustainable agriculture and environmental detoxification.

Spanish Mushrooms with Onions & Garlic

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Serve these mushrooms as a tapas appetizer, a side dish or even pour them over some pasta or rice for a main course. Either way, make sure to serve these mushrooms next to a crunchy baguette to mop up all that delicious goodness.

TIPS & TRICKS to make this Recipe: To wash the mushrooms, I always give them a quick shower for just 4 to 5 seconds. This makes it so much easier to remove the excess dirt. While not allowing the mushrooms to absorb any of the water.

Spanish Mushrooms with Onions & Garlic

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=5PCxp0UyclI

Ingredients

  • 5 tbsp extra virgin olive oil 75 ml
  • 1 lbs white mushrooms 450 grams
  • 1 large brown onion
  • 4 cloves garlic
  • 2 tomatoes
  • 1/2 tsp sweet smoked Spanish paprika 1.25 grams
  • 1/4 tsp saffron threads .17 grams
  • handful fresh parsley
  • pinch sea salt
  • dash black pepper

Instructions

  1. Cut the onion into 1/4 inch (.635 cm) thick rounds, roughly chop the garlic, finely grate the tomatoes and rinse the mushrooms for 4 to 5 seconds under water, then pat them completely dry, making sure to remove any excess dirt
  2. Heat a large fry pan with a medium high heat
  3. After a couple of minutes add in 3 tbsp (45 ml) extra virgin olive oil and the mushrooms, mix together, then place the mushrooms in a single layer and cook for 2 minutes without mixing, after 2 minutes mix the mushrooms and once again place in a single layer and go for 2 minutes, continue to cook the mushrooms in this method until they´re lightly golden brown, about 6 to 8 minutes
  4. Once the mushrooms are lightly golden brown, season with sea salt & black pepper, mix together, then remove the mushrooms from the pan and set aside
  5. Using the same pan, lower to a medium heat, add in 2 tbsp (30 ml) extra virgin olive oil and the sliced onion, mix together, after 6 to 7 minutes and the onion is lightly browned, add in the garlic, continue to mix, after 1 minute add in the paprika and saffron, quickly mix together, then add in the grated tomato and season with sea salt & black pepper, mix together and then simmer without mixing
  6. After 3 to 4 minutes and the grated tomato has slightly thickened, add the mushrooms back into the pan, mix together, then simmer for 2 to 3 minutes
  7. Transfer into a large serving dish and sprinkle with chopped fresh parsley, enjoy!


Spanish Salmon and Spinach

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What really elevates this dish is the saffron mayo aioli. Made with just mayonnaise, garlic, saffron, lemon juice and olive oil. I used a mortar & pestle to make the sauce, but you can also use a food processor or even a handheld blender.

TIPS & TRICKS to make this Recipe: When adding the spinach into the pan, make sure to add it in batches. That way it doesn´t overcrowd the pan. Just mix it, and within seconds it will easily wilt. This dish will hold for up to 3 days in the fridge in an air-tight container.

Spanish Salmon and Spinach

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=y5nerar5WhU

Ingredients

  • 3 tbsp extra virgin olive oil 45 ml
  • 4 salmon fillets 4 oz / 125 grams each
  • 1 small onion (finely chopped)
  • 4 cloves garlilc (roughly chopped)
  • 1 tsp sweet smoked Spanish paprika 2.50 grams
  • 1/2 tsp ground cumin 1 gram
  • 2 tomatoes
  • 10 oz fresh spinach 300 grams
  • pinch sea salt
  • dash black pepper

FOR THE SAFFRON MAYO AIOLI

  • 2 cloves garlic (roughly chopped)
  • 1/4 tsp saffron threads .17 grams
  • 1/2 cup low fat mayonnaise 120 grams
  • 1 tsp lemon juice 5 ml
  • 1 tbsp extra virgin olive oil 15 ml
  • pinch sea salt
  • dash black pepper

Instructions

  1. Heat a large fry pan with a medium heat
  2. Meanwhile, pat the salmon fillets dry with paper towels, then drizzle them with a little extra virgin olive oil and rub all over, season with sea salt & black pepper
  3. Add the salmon fillets into the hot pan, all in a single layer, cook for 1 minute per side, then remove from the pan and set aside
  4. Using the same pan with the same heat, add in 2 tbsp (30 ml) extra virgin olive oil, immediately add in the onion and garlic, mix continuously, after 3 to 4 minutes and the onion is translucent, add in the paprika and cumin, quickly mix together, then add in the tomates finely grated, mix together and then simmer without mixing
  5. In the meantime, roughly chop the spinach
  6. Once the grated tomato has slightly thickened, about 4 minutes, add in the spinach and mix so it easily wilts, add in batches to not overcrowd the pan
  7. When all the spinach has been added and it´s lightly wilted, season with sea salt & black pepper, mix together, then add the salmon fillets back into the pan, all in a single layer, place a lid on the pan and simmer
  8. In the meantime make the aioli, add in 2 cloves garlic roughly chopped into a mortar, along with the saffron and a pinch of sea salt, using a pestle mash together until you form a paste-like texture, then add in the mayonnaise, lemon juice, olive oil and season with sea salt & black pepper, mix together until you get a creamy sauce
  9. Once the salmon fillets are fully cooked through, about 3 to 4 minutes, remove the pan from the heat, transfer into serving dishes and top off with the saffron mayo aioli, serve at once, enjoy!

Enhancing Biodiversity Through Nature-Constrained Small Farms

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Enhancing Biodiversity Through Nature-Constrained Small Farms

Within the European Union, a distinctive initiative exists in the form of subsidies directed towards nature-constrained farms. These farms, situated in areas with inherent natural limitations such as hilly terrains, drought-prone zones, and poor soil conditions, serve as exceptional examples of harmonizing human activity with the environment. The driving force behind these subsidies is the invaluable contribution of these small, nature-constrained farms to biodiversity enhancement.

Consider the case of orchards ingeniously established on hillside terraces. This innovative approach not only prevents soil erosion but also fosters the growth of expansive grasslands amidst the orchard rows. In this dynamic ecosystem, diverse insect pollinators find a haven for habitat and nourishment, resulting in a thriving web of life. Moreover, the cultivation method encourages the emergence of significant fallow areas untouched by constant tilling. Apollo’s orchards, nestled on these carefully planned terraces, exemplify the positive impact on the county’s landscape. The infusion of biodiversity within these constrained farms and the surrounding regions imparts resilience against the capricious forces of nature.

The European Union’s commitment to supporting these farms through subsidies finds its roots in a recent study that illuminated a compelling reality. These nature-constrained farms, while generating 20-25 percent less profit compared to their commercial counterparts, emerge as beacons of sustainability. Notably, they demonstrate reduced reliance on synthetic fertilizers and pesticides, with operations like Apollo’s proudly abstaining from these substances. These farms stand as testaments to the ethos that drives them – a dedication to nurturing the land and the delicate balance it embodies, rather than being mere profit-maximizing machines.

In essence, nature-constrained small farms personify a profound synergy between human endeavor and ecological harmony. Through their innovative practices, these farms are not only transforming limitations into opportunities but also crafting a future where diversity thrives, resilience is fortified, and the delicate tapestry of life is intricately woven.

My Mothers Garlic Rice with Fish

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From Albert Bravia:

For the rice I used Spanish bomba rice. Which is the one that´s typically used to make paella. You can substitute for arborio rice or any type of short-grain rice. For the fish I used cod fillets I bought frozen and thawed out. You can also use fresh cod here as well as any other type of firm white fish.

TIPS & TRICKS to make this Recipe: Once you add the hot broth into the pan with the rice, mix it every 3 to 4 minutes. This is going to help release the starch in the rice, which at the end gives the dish a slightly creamy texture.

My Mothers Garlic Rice with Fish

Watch Albert preparing this recipe: https://www.youtube.com/watch?v=ucXkMujbIAQ&t=8s

Ingredients

  • 4 cups vegetable broth 960 ml
  • 1 cup Spanish round rice 180 grams
  • 3 tbsp extra virgin olive oil 45 ml
  • 8 cloves garlic
  • 2 cod fillets 8 oz / 250 grams each
  • pinch sea salt
  • dash black pepper
  • fresh parsley

Instructions

  1. Add the broth into a sauce pan and heat with a medium heat
  2. At the same time, heat a large fry pan with a medium heat and add in the olive oil
  3. While the oil is heating, thinly slice the cloves of garlic, then add them into the pan with the hot oil, mix every 20 to 30 seconds so all the garlic evenly sautees
  4. After 4 to 5 minutes and the slices of garlic are lightly browned, add in the rice and season with sea salt & black pepper, mix continuously, after dry cooking the rice for 2 to 3 minutes, gently add in the simmering broth, mix together and then mix every 3 to 4 minutes
  5. In the meantime, add the cod fillets over some paper towels and pat dry, then season with sea salt & black pepper and cut into 1 inch (2.50 cm) bite-sized pieces
  6. About 12 minutes after adding the broth and most of it has been absorbed by the rice, but there is still plenty of broth left, add in the pieces of cod, evenly mix them around, then place a lid on the pan and lower to a low medium heat, simmer for 3 to 5 minutes or until the rice and fish are cooked though
  7. Transfer into shallow bowls and garnish with fresh parsley, serve at once, enjoy!
    To learn more about these oils and to purchase visit www.apollooliveoil.com.

Polyphenols Make the Difference

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Polyphenols Make the Difference

A research review, published in the journal Nutrients, emphasizes the critical role of phenolic compounds in the health benefits of extra virgin olive oil (EVOO) that are not found in other grades of olive oil. The study systematically reviewed articles published between 2000 and 2003 that compared EVOO to low-fat diets and other oils. It concluded that daily consumption of EVOO can improve various risk factors for chronic diseases, such as reducing blood pressure, blood glucose, oxidation, and LDL cholesterol, while increasing HDL cholesterol.

The lead author, Mary Flynn, stressed that EVOO is a unique food with a wide range of health benefits that cannot be attributed solely to its monounsaturated fat content. Phenolic compounds in EVOO provide these advantages, making it superior to other types of olive oil. The researchers found that EVOO also supports weight loss, and more research is needed to identify the most protective phenols and the required amount in the oil for maximum benefit.

The study’s authors hope that these findings will influence public health policies surrounding nutrition and clarify misconceptions about cooking with EVOO. The review suggests that two tablespoons of EVOO per day can improve chronic disease risk factors in as little as three weeks. The article emphasizes that achieving these health benefits requires a minimum of 150 ppm of total phenols. In contrast, all Apollo olive oils exceed this threshold, with over double the amount. Setting ourselves apart from other producers, we proudly publish our polyphenol levels each year, showcasing the exceptional health-enhancing attributes of our oils.